Native to India and Southeast Asia, turmeric has been a popular spice in the regions’ cuisines for thousands of years. More recently, attention has been brought to the potential health benefits of supplementing with turmeric, and in particular its active ingredient curcumin. Sometimes linked to reduced inflammation (though more research is needed for conclusive evidence), there are countless products on the market that claim to be the “best” turmeric supplements, specifically in regard to curcumin content.
While it’s important to speak with a doctor before adding curcumin (or any supplement) to your regimen, these are some of our favorite curcumin supplements on the market.
Best Turmeric Curcumin Supplements
- Best Turmeric Curcumin Supplement: Future Kind Tumeric with Black Pepper Extract
- Best Joint Support Supplement: Legion Fortify
- Best For Black Pepper: Safrel Pharmaceuticals 100% Natural Curcumin +
- Best Value Turmeric Supplement: Nutricost Turmeric
- Strongest Turmeric Supplement: Doctor’s Best Curcumin from Turmeric Root
- Best Turmeric Curcumin Tablets: Ora Organic Curcumin Turmeric Supplement
- Best Liquid Turmeric Curcumin Supplement: ENP Liquid Curcumin
Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.
Best Turmeric Curcumin Supplement
A great turmeric supplement should provide a substantial dose and be easy to absorb. This pick accomplishes both thanks to its additional black pepper extract.
Future Kind Turmeric with Black Pepper Extract
Future Kind Turmeric with Black Pepper Extract boasts a serving size of 700mg of turmeric per each two-tablet dose. To help your body process the turmeric better, Future Kind also includes 5mg of black pepper extract per serving, which can help with absorption. This is also one of the less expensive options on this list, which is great considering the dosage is higher than most turmeric supplements (which tend to come in around 500mg of turmeric per serving). On top of that, this product’s label is very transparent; everything is listed out for you.
Future Kind Turmeric with Black Pepper Extract boasts a serving size of 700mg of turmeric per each two-tablet dose. To help your body process the turmeric better, Future Kind also includes 5mg of black pepper extract per serving, which can help with absorption.
Who Should Buy Future Kind Turmeric with Black Pepper Extract
- Those who appreciate a higher dose of turmeric. This supplement contains about 200mg more than the average turmeric supplement.
- Anyone who wants to ensure their turmeric absorbs properly will like the black pepper extract in this supplement.
- Buyers on a budget — this is one of the less expensive options on this list.
Who Shouldn’t Buy Future Kind Turmeric with Black Pepper Extract
- Those who are allergic to black pepper will want to avoid this supplement as it does contain black pepper extract.
With a lower price tag, a higher dosage, and black pepper extract to make sure your supplement absorbs properly, you can’t beat this top pick.
Best Joint Support Supplement
This turmeric supplement provides 500 milligrams each of bioavailable curcumin and agmatine sulfate as well as 500 milligrams of Vitamin C. Additionally, there are 90 milligrams of grape seed extract per serving, which has shown to help with inflammation, cardiovascular disease, hypertension, diabetes, cancer, peptic ulcer, microbial infections, and more. (1)
This supplement provides 500 milligrams of Vitamin C and bioavailable curcumin per three-capsule serving. Additionally, it includes 90 milligrams of grape seed extract for added joint protection.
Who Should Buy Legion Fortify
- Anyone looking for a supplement targeted at improving joint health.
- Folks who’d be happy to have some additional Vitamin C in their diets.
Who Shouldn’t Buy Legion Fortify
- Those working with a tighter budget.
- Anyone who wants a turmeric-only supplement.
The only real knock against Legion when compared to other competitive options on the market is the price tag. The addition of Vitamin C and grape seed extract may be a put-off for some people but could be a boon for others. If you are interested in that Vitamin C boost, then this is likely the best pick.
[Related: The Best Types Of Supplements For Performance, Weight Loss, And Health]
Best For Black Pepper
Compared to many competitors on the market, this turmeric supplement is a very affordable option to get 95 percent curcuminoids with black pepper into your supplement regimen. Each single-capsule serving provides the following: 500 milligrams of curcumin, 150 milligrams of propolis, 50 milligrams of cinnamon, 50 milligrams of ginger, and 50 milligrams of paper nigrum. Paper nigrum is black pepper extract and may aid in supplement absorption.
This is a quality curcumin supplement with a great ratio of turmeric to black pepper extract. Each single-capsule serving provides 500 milligrams of turmeric powder.
Who Should Buy Safrel Pharmaceuticals 100% Natural Curcumin +
- Those who appreciate their supplements manufactured in an FDA-inspected facility.
- Anyone on a tight supplement budget.
- People who follow a vegan diet.
Who Shouldn’t Buy Safrel Pharmaceuticals 100% Natural Curcumin +
- Those who aren’t interested in the added ginger and cinnamon and would prefer a purer turmeric supplement.
[Related: Intermittent Fasting 101: A Guide To Benefits, Muscle Gain, And More]
Best Value Turmeric Supplement
When it comes to getting the most for your dollars, Nutricost’s simple ingredient list of turmeric comprised of 95 percent curcuminoid and black pepper extract is tough to beat. Each single-capsule serving provides 500 milligrams of turmeric, five milligrams of black pepper extract and is entirely gluten-free and made without GMOs. Additionally, the capsules are manufactured in a GMP-compliant, FDA-registered facility.
An inexpensive, high-quality source of curcumin that's non-GMO and third-party tested. It is free from gluten, soy, wheat, egg, tree nuts, sweeteners, and artificial flavors.
Who Should Buy Nutricost Turmeric
- Anyone looking for a simple ingredient list for their turmeric supplement.
- Those who highly value a manufacturer’s GMP compliance.
- People working with a tight supplement budget.
Who Shouldn’t Buy Nutricost Turmeric
- Anyone who would prefer a liquid turmeric supplement.
- Those who want a stronger dose of turmeric.
[Related: Best Macros Calculator For Tracking Muscle Gain And Fat Loss]
Strongest Turmeric Supplement
This supplement provides 1,000 milligrams of its clinically studied curcumin C3 complex which consists of turmeric and three varieties of curcumin in addition to six milligrams of black pepper extract. Each bottle contains 60 two-capsule servings that are non-GMO, gluten and soy-free, and isn’t too heavy on the wallet.
An unusually strong curcumin supplement that's rigorously tested for purity and potency. Each two-capsule serving provides 1,000 milligrams of Curcumin C3 Complex® and six milligrams of black pepper extract.
Who Should Buy Doctor’s Best Curcumin from Turmeric Root
- Folks looking for a very strong dose of turmeric compared to most of the market.
- Anyone who is interested in the slightly higher dose of black pepper extract.
Who Shouldn’t Buy Doctor’s Best Curcumin from Turmeric Root
- Those who follow a vegan diet. Unfortunately, the capsules are made with gelatin.
[Related: Nutrition For Bulking: 10 Tips For Intelligent Muscle Gain]
Best Turmeric Curcumin Tablets
This supplement contains no dairy, gluten, soy, GMOs, tree nuts, sweeteners, fillers, artificial colorings, or preservatives. It packs a high dose of turmeric — 1,250 milligrams per three-tablet serving — and provides an additional 250 milligrams of turmeric extract and 15 milligrams of black pepper extract. Each tablet is fully organic and compatible with vegan diets.
These tablets contain just three ingredients, are easy to dissolve in a drink, and are fully organic. Each three-tablet serving provides 1,250 milligrams of turmeric.
Who Should Buy Ora Organic Curcumin Turmeric Supplement
- Those who follow a vegan diet.
- People who want their supplements to be organic.
- Anyone on the lookout for a high-dosage turmeric supplement.
Who Shouldn’t Buy Ora Organic Curcumin Turmeric Supplement
- Those who prefer not to spend a lot of money.
- Folks who don’t need the strong dose of turmeric provided.
There are a lot of really appealing traits to this supplement between being organic and having a high dose of turmeric. However, the number of servings in each bottle is lower than a lot of competitors on the market making it a bit on the expensive side. The price tag isn’t crazy, but it is something to be aware of as you shop around.
[Related: The Lifter’s Guide To Magnesium: What This Nutrient Does For Strength]
Best Liquid Turmeric Curcumin Supplement
This liquid turmeric supplement contains no milk, egg, fish, tree nuts, peanuts, wheat, sugar, or soy and is made with non-GMO, all-natural ingredients. A single-ounce serving provides 1,000 milligrams of cavacurcumin® curcumin complex and uses stevia to give it a potent orange flavor. Each bottle contains 32 servings.
A liquid curcumin supplement that digests easily and tastes like an orange creamsicle. Each single-ounce serving provides 1,000 milligrams of Cavacurmin® curcumin complex.
Who Should Buy ENP Liquid Curcumin
- Anyone who prefers liquid supplements over tablets or capsules.
- Those who appreciate it when their supplements have a tasty flavor.
Who Shouldn’t Buy ENP Liquid Curcumin
- Folks who don’t want to spend more on a liquid supplement.
The advantages of this type of turmeric supplement are fairly obvious — the fact that it’s a liquid and that the flavor can be a nice change of pace when consuming supplements. The downside is the premium price tag that comes with it. If you are very much in favor of liquid supplements and don’t might reaching a little deeper into your wallet, look no further. If you don’t might a capsule version to get more turmeric into your diet, then there are more affordable options out there.
[Related: Does The Ketogenic Diet Work For Strength Training?]
What Are the Benefits of Curcumin?
Turmeric is a member of the ginger family — ginger is also popular as a natural remedy for inflammation, but we digress — and it comes from the Curcuma longa plant. The active ingredient, and the one that gives it its signature golden hue, is curcumin. Many studies suggest that curcumin (and turmeric itself, so long as it’s in a larger dose) can exert a variety of beneficial effects.
Inflammation is perhaps the benefit most closely associated with curcumin. (2) Many studies have suggested that daily doses from 150 to 2,000 milligrams may reduce inflammation and related conditions, including post-workout muscle soreness. (3)(4)(5)
Indeed, inflammation is related to a large number of ailments. Some studies have shown the potential for curcumin to alleviate certain symptoms of inflammation-related conditions. (6)(7)(8)
[Related: The Actual Pros And Cons Of The Paleo Diet]
What To Consider Before Buying
The standard dose of curcumin is 150 to 2,000 milligrams per day, usually split into two to four doses. Serious adverse effects haven’t been seen with doses up to eight grams per day, but we don’t have many long-term studies to confirm this. Not-serious-but-not-great side effects of very high doses might include nausea and diarrhea.
Turmeric — as in the spice — is made from the root of the plant. If you’re taking turmeric to get your curcumin, know that there are about two milligrams of curcumin in every gram of turmeric root, so the dosage needs to be increased significantly.
Black pepper extract (piperine) is often used to improve curcumin’s absorption. Independent nutrition research suggests 20 milligrams of piperine for every 500 milligrams of curcumin achieves the best effect. Absorption also appears to improve when taken with a meal, as opposed to on an empty stomach.
Wrapping Up
There are a lot of natural, ayurvedic “remedies” on the market that haven’t been very thoroughly tested with clinical studies. Curcumin, however, has been subjected to hundreds of studies and has a more research-backed linked to reduced inflammation. That said, this isn’t medical advice — make sure you speak to a doctor before making any changes to your nutrition and supplement regimen.
References
- Madhavi Gupta, et al. Grape seed extract: having potential health benefits. 2020. Journal of Food, Science, and Technology. doi: 10.1007/s13197-019-04113-w. Epub 2019 Sep 30.
- Jurenka JS. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Altern Med Rev. 2009 Jun;14(2):141-53.
- Drobnic F, et al. Reduction of delayed onset muscle soreness by a novel curcumin delivery system (Meriva®): a randomized, placebo-controlled trial. J Int Soc Sports Nutr. 2014 Jun 18;11:31.
- Nicol LM, et al. Curcumin supplementation likely attenuates delayed onset muscle soreness (DOMS). Eur J Appl Physiol. 2015 Aug;115(8):1769-77.
- Hanai H, et al. Curcumin maintenance therapy for ulcerative colitis: a randomized, multicenter, double-blind, placebo-controlled trial. Clin Gastroenterol Hepatol. 2006 Dec;4(12):1502-6.
- Usharani P, et al. Effect of NCB-02, atorvastatin and placebo on endothelial function, oxidative stress and inflammatory markers in patients with type 2 diabetes mellitus: a randomized, parallel-group, placebo-controlled, 8-week study. Drugs R D. 2008;9(4):243-50.
- Lopresti AL, et al. Curcumin for the treatment of major depression: a randomized, double-blind, placebo-controlled study. J Affect Disord. 2014;167:368-75.
- Belcaro G, et al. Efficacy and safety of Meriva®, a curcumin-phosphatidylcholine complex, during extended administration in osteoarthritis patients. Altern Med Rev. 2010 Dec;15(4):337-44.